Plantar Fasciitis

I think before buying equipment or anything too expensive it’s worth trying a new pair of good supportive trainers or shoes.

I wore medical boots day and night for a month. And rolled a tennis ball under the bottom of my feet every day helped cure mine.

I ended up getting a steroid injection as the pain was unbearable. I paid quite a lot privately, but have since found I could have got one a lot cheaper from a podiatrist. That was in January and I've been fine ever since.

I bought insoles and wore them in every shoe. Mine went away after 4 months.

As well as the footwear suggested I had a support I wore which lifted the bottom of my foot, it helped so much at night. You can get really full on night time supports but I am such a crap sleeper it was not good for me as I couldn't relax.

You should be able to self refer to physio, that made such a difference. Until I saw the physio it was one of the worst times of my life. I was in tears in pain so often. Just having the correct exercises and someone to look at my specific issue really helped. I also had sports massage on my calves, tightness in calf muscles is often what makes PF much worse.

Had PF and these two shoes massively helped it to heal:
Athletic: Asic Gel Nimbus
Casual slides: Hoka Recovery (took about a week to break in. Super comfortable once broken)

Freeze a small water bottle full of water and roll along your foot provides relief

This is what my GP advised, it does work.

I had it and made worse when I was pregnant. Nothing helped what so ever except when I got a pair of crocs during pregnancy for comfort. I wore them all the time and it slowly healed. 11months later, still no plantar fasciitis 🙌🏼

These are the only shoes that help me too

I had this and it is agony. I couldn't sleep.
I went to a sports massage therapist and it disappeared. She gave me a few exercises to do regularly and I've been good about those.
I stopped wearing ballet flats and other flat shoes too - mine came on after a summer spent in lovely flat sandals and I avoid those too.

Nothing seems to work for me :(

Had 2 steroid injections gp and private practice via GP spent an obscene amount of money on different shoes, insoles , heel hands, spiky balls non spiky balls , strech bands, splints, overnight foot brace, videos, massage guns, heat pads cool pads it's been nearly a year.... And getting worse

Currently on some kind of waiting list for ultrasound guided steroid injection (NHS as can't afford private) they are not even booking appointment dates as yet so have no idea how long the wait will be :(

I had it for a long time and it was agony. But it did eventually go. If you're anything like me, you will forget about what shoes look like and only focus on comfort. I know I had ugly shoes and sandals, but I had to learn not to care. I would have worn the shoe boxes if it had meant no pain.

My PF has gone completely. Thank goodness.

Lots (and I do mean lots) of stretching. I couldn't do the tennis ball, I found the sensation too much to cope with.

Custom made orthotics for my work shoes. 9 to 5 insoles for anything else. Also crocs, birkenstocks or for extra squidgy pain relief, my Hoka recovery slides for indoors

Tray of ice to put my foot on when the pain was really bad.

Oh and for me, really supportive wide fit trainers for running.

Good luck OP!

I never bothered with footwear but I did the stretches on the NHS website & it went away but you do have to be consistent

I’ve tried everything and live in Crocs and Birkenstock and have a stretcher thing for night and done everything stretchers for at least 30 minutes a day currently waiting for steroid injection and if that doesn’t work surgery is going to happen ….

I have a pair or Crocs flip flops that have REALLY helped. You wouldn't know they are Crocs, just look like black flip flops. Have helped so much. Mine was brought on from wearing a pair of flat shoes to work. Have now realised I need the arch support even thought it's my heels where the pain is.

I think it's different for everyone as a Birkenstock type sandal makes mine worse. Anything with a completely flat sole will be a no no.

Now need to find suitable winter shoes.

Get a tennis ball and roll it under your foot when you’re sitting at a desk/table etc. Once you’ve got used to that do the same with a golf ball.

For me massage and some stretching is the answer. I had a particularly bad flare up recently that lasted months and the only thing that eased it is going for a massage.

Another vote for Vionics … I got a pair of their trainers (in the sale) they were amazing

Me too - to my huge relief.

I highly recommend buying a night splint for planter fasciitis from Amazon - it holds your foot in the correct position overnight. It will also have an optional wedge to add a stretch too while you sleep.

FitFlop branded shoes are the only ones that support my feet. I found Skechers horrendous.

Put a small bottle of water in the freezer and use it to roll under your foot every evening for 20 mins to reduce inflammation.

Do stretches at least 2-3 times daily

Never go barefoot.

If you can afford it see a podiatrist or physio for a full assessment.

I have had this three times. Absolute agony. Anti-inflammatories zero help. What did help:
Never walk barefoot
Birkenstocks sandals all day in warmer weather
Birkenstocks clogs/slippers in the house
Fit Flop trainers (look like shoes) for work
Stiff insoles with arch that stays up inside any other shoes
Stretching foot and calf

Good luck- its awful but CAN be managed.

I suffer more with the Achilles’ tendonitis/have bony spurs growing, but many many colleagues have PF as we’re on our feet for 13hours in theatre crocs.

If you have access to a golf ball or tennis ball you can use them to roll in circles under your feet where the pain is, sat with your back straight and feet in neutral - in addition to the gentle stretching exercises other PP have suggested.

I also have fallen arches, so my insoles are custom made from orthotics, but if you do want to try the support insoles (so you can wear more than one pair of shoes), my orthotist told me to only wear them for an hour a day at first and gradually build up to full time use.
He also said expect your knees/hips/back to be more painful for the first couple of weeks as your tendons etc get used to moving in a different way, so don’t be discouraged if the relief isn’t instant when the insoles arrive.

I know how debilitating it can be! I’ll try and link an info sheet closest to the one the hospital gave me if your Dr has been less than forthcoming:

https://www.ouh.nhs.uk/patient-guide/leaflets/files/49007Pfasciitis.pdf

Another vote for Oofos. They saved my feet. I do a lot of walking got the canvas pump ones. They are expensive, but they are really comfortable. I live in mine as I try not to wear sandals or anything that is going to make it flare up again. I also bought one of those ball foot massagers which also helped. It will go, takes ages but it will.